Duathalon Transitions

Aussie cycler

Hope it's not to late for some advice, I am a triathlete and make it a point of doing a quick transition where possible as it can give you an extra 15 - 30 seconds over someone else who is slow getting their shoes off/on.

1. Bike to run - You must have a reasonable speed to do this (15-20 plus kph). Once you are within about 200 - 300 metres of the transition area, reach down to one shoe and pull the straps off the velcro and stick them back down right at the end of the velcro (so your feet can move freely and the shoe is very loose). Pull you foot out of the shoe and rest it on top of the shoe. Make sure the shoe is up the right way or it will scrape on the road. Next, do the other shoe and keep pedalling to the transition area. When you are within a couple of meters, put all your pressure on your favourite leg with it at the bottom of a revolution (ie. closest to the ground). Once you have your balance, swing the other leg behind you and get ready to jump off. Run to the racks and either rack it by the brake levers or by the saddle (I prefer the brake levers). Immediately take off your helmet and put on your shoes. I suggest if it is a short run (less than 10kms) you put elastic laces in your running shoes to make the transition even quicker.

2. Run to bike - The most important thing to remember here is you can be disqualified if you do not have your helmet on and done up when you leave the transition area. If you have elastic laces again it is easier. Use your toes to pull down on the heel area of each shoe as you pull you foot backwards, this will mean you can slip out of them easily. While you are doing this, pick up your helmet and do it up. With a bit of practise you should be able to do this in about 4-5 seconds.

Grab your bike and run to the exit of the transition area. When you reach the mounting area. Run to get a bit of speed and put your left foot on top of the shoe (must be the right way up). Swing your right foot around and sit on the bike, hopefully you have enough speed to not fall over. Begin pedalling immediately with your feet on top of your shoes. Once you have some speed (20kms plus), you will be able to put your feet in the shoes and do the velcro up.

This all takes some practise and experimentation, but once you have the hang of it is will help you in the races. A little tip for you: The inner soles of both the bike shoe and the running shoe can slide out with your foot when you are doing this, to stop this happening, place a little bit of superglue under the sole at the front of the shoe.